Strength
Cyclist squat
3-4 working sets of 4-6 @ 31×1
Notes
Build to a working weight and then perform all 3-4 sets at that weight. Aim to reach 6 reps on each set. If you are able to do that this week then you may go heavier next week.
Conditioning
Every 3:00 x 4 rounds
200 m row/400 m bike erg
12 deadlifts
6 box jumps
Notes
Today’s workout is 4 intervals of rowing or biking, deadlifts, and box jumps. Your score is your slowest round.
Your time on the erg shouldn’t be much longer than :45. Adjust the distance if necessary.
Your deadlifts should be done at a moderate weight and will completed unbroken.
Choose a safe height for your box that allows you to move smoothly through your 6 reps without hesitation or missing any reps.